Wednesday, August 16, 2017

“All you need is the plan, the road map, and the courage to press on to your destination.” -Earl Nightingale

081617 WOD

A. Group warmup

B. Single-arm dumbbell press

4 x 8 / side

Superset: Barbell bent-over row

4 x 8 total

Rest 1:30 after each round

C. For time:

6 bar muscle-ups

12 hang power cleans (155/105)

400 meter run

6 bar muscle-ups

12 hang power cleans (155/105)

400 meter run

6 bar muscle-ups

12 hang power cleans (155/105)

14:00 time cap

CF of Fremont

>>Modifications will be on whiteboard